(479) 644-8108

Thursday 120209

WOD

10 Rounds For Time:

10 Pullups

10 Ring Dips

10 Situps

10 Squats

 

Compare to 100705

 

*Post time to Comments

Wednesday 120208

WOD 

AMRAP 5:00 minutes

5 Power Cleans @ 135/95

7 HSPU

 

Rest 2:00 minutes 

  

AMRAP 5:00 minutes

7 KB Swings @ 1.5/1 pd.

14 G.S. Box Jumps 30/24

21 G.S. Pushups

   

Extra Credit

Row 1K

-or-

10 Rope Climbs

-or-

100 Situps

 
**Post number of rounds to comments.

Tuesday 120207

WOD

Strength

Back Squat

3-2-1-1-1

 

-then

 

Conditioning

Every minute on the minute for 7 minutes

5 Deadlifts 185/135

As many air squats as possible in time remaining

 

*Post total number of air squats as score to comments.

Monday 120206

WOD

REST DAY

Open Gym

11am to 2pm (this will be the only open gym for Monday)

CrossFit Kids

4:30pm to 6:30pm

*Post remarks about upcoming 2012 games to comments.


Sunday 120205

WOD

 


“Tabata”

 

KB Swings 1.5/1

Sit Ups – unanchored

Hip Ext.

Burpees
DB Push Press 35/25

 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

 

 

*Post scores to comments.

Saturday 120204

WOD

2 person teams – 30 minutes of:

“Desforges”

5 Rounds

-12 Deadlifts 225/185

-20 Pull-Ups

-12 Clean & Jerks 135/95

-20 Knees to Elbow

-then in Time Remaining

“Manion”

AMRAP

-400m Run

-29 Back Squat 135/95

SCORE = number of rounds from “Manion.”

*Only 1 bar per person and 1 person works at a time.

*Post number of rounds to comments.


Friday 120203

WOD

Muscle Snatch

1-1-1-1

Power Snatch

3-3-3-3

Snatch

5-5-5-5

then

7 min. AMRAP

-7 Snatches 75/55

-40 II Unders

*Post loads and rounds to comments.


 

 

 

 

Thursday 120202

WOD

Rest Day

Open Gym

11am to 2pm

6:30pm to 8pm

CrossFit Kids

4:30pm to 6:30pm

*Post remarks about last cycle to comments.


Wednesday 120201

WOD

 

For Time:

 

Buy In- 800m run

 

5 rounds of:

-12 wall balls 20/14

-12 toes 2 bar

 

Buy Out- 800m run

 

*Post time to comments.